workout of the day
09.20.2024
WOD
"Apple Cider"
10,9,8,7,6,5,4,3,2,1
front squat @ 75% snatch load
100m run after each set of snatches
WOD
"Apple Cider"
10,9,8,7,6,5,4,3,2,1
front squat @ 75% snatch load
100m run after each set of snatches
09.19.2024
WOD
"Apple Turnover"
4 rounds for time
16/12 cals bike
12 DB single are clean & jerk 50/35 35/20
4-6 bar muscle ups or 6 C2B pull ups or 6 pull ups
WOD
"Apple Turnover"
4 rounds for time
16/12 cals bike
12 DB single are clean & jerk 50/35 35/20
4-6 bar muscle ups or 6 C2B pull ups or 6 pull ups
09.18.2024
9/11 WOD
For Time
Row 2001 meters
110 DB step ups 20" 50/35
cap 20:00
9/11 WOD from CompTrain
For Time
Row 2001 meters
110 DB step ups 20" 50/35
cap 20:00
09.17.2024
WOD
"Apple Pie"
Three sets for time
400 Meter Run
25 Foot Handstand Walk*
20 Toes to Bar
25 Foot Handstand Walk
400 Meter Run
Rest 3 minutes between sets
*If you cannot handstand walk, perform either 10 Dumbbell Push Press (50/35 lbs) OR 3 Wall Walks instead of the 25 feet.
WOD
"Apple Pie"
Three sets for time
400 Meter Run
25 Foot Handstand Walk*
20 Toes to Bar
25 Foot Handstand Walk
400 Meter Run
Rest 3 minutes between sets
*If you cannot handstand walk, perform either 10 Dumbbell Push Press (50/35 lbs) OR 3 Wall Walks instead of the 25 feet.
09.16.2024
WOD
"Apple Crisp"
45/30 cals bike
4 rounds
6 power cleans 155/105
6 burpee pull ups
45/30 cals row
Every 2 minute, for 12 minutes (6 sets of):
Hang Power Clean + Power Clean
youtu.be/dew7i7D5Qaw
youtube.com/watch?v=f7lYcGuV9ac
*Drop and reset between movements.
Set 1: 65%
Set 2: 70%
Set 3: 75%
Sets 4-6: 77.5+%
%'s off your 1RM power clean.
Every minute, on the minute, for 6 minutes:
Set 1: 3 Front Squats @ 61%
Set 2: 2 Front Squats @ 71%
Set 3: 1 Front Squat @ 81%
Set 4: 2 Front Squats @ 71%
Set 5: 1 Front Squat @ 81%
Set 6: 1 Front Squat @ 86%
WOD
"Apple Crisp"
45/30 cals bike
4 rounds
6 power cleans 155/105
6 burpee pull ups
45/30 cals row
09.14.2024
Tangletownn Classic today 8am.
No classes.
Tangletown Classic
WOD one will begin at 8am
Join us in cheering for our athletes!
All classes are cancelled today and tomorrow.
09.13.2024
WOD
"Flower Petals"
12:00 EMOM
10/8 cals bike
max burpee box jump overs 24/20"
*you are allowed to take one minute off if you like
*score is total reps of burpee box jump overs
Strength
Every 2 minutes, for 12 minutes (6 sets of):
Hang Power Clean + Low Hang Power Clean
youtu.be/dew7i7D5Qaw
youtu.be/ii_rjKrKnhI
*Drop and reset, or hang on, your choice.
Set 1: 62.5%
Set 2: 67.5%
Set 3: 72.5%
Sets 4-6: 75+%
%'s off your 1RM power clean.
then...
Every minute, on the minute, for 6 minutes:
Set 1: 3 Front Squats @ 58%
Set 2: 2 Front Squats @ 68%
Set 3: 1 Front Squat @ 78%
Set 4: 3 Front Squats @ 68%
Set 5: 2 Front Squats @ 78%
Set 6: 1 Front Squat @ 88%
WOD
"Flower Petals"
12:00 EMOM
10/8 cals bike
max burpee box jump overs 24/20"
*you are allowed to take one minute off if you like
*score is total reps of burpee box jump overs